A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7-Day Healthy Meal Plan
So I know this has been a crazy week, and we are in unchartered territory. I’ve tried to keep the meal plan simple this week with pantry staples. This would be a great time to incorporate family time into cooking together time! Let the kids cook a meal, or try something new if they are already great chefs! Just enjoy being together and take care of each other! I’m working on sharing my pantry list this week, please comment below if there’s any way I can help you all!
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
THE DETAILS:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (3/23)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Fiesta Bean Salad (4B 8G 4P)
D: Red Lentil Soup (1B 6G 1P) with 2 ounces multigrain baguette (3B 3G 3P)
Totals: WW Points 13B 22G 11P, Calories 956*
TUESDAY (3/24)
B: Overnight Oats in a Jar (5B 5G 3P)
L: LEFTOVER Red Lentil Soup (1B 6G 1P)
D: One Pot Cheesy Turkey Taco Chili Mac (6B 8G 6P)
Totals: WW Points 12B 19G 10P, Calories 832*
WEDNESDAY (3/25)
B: Classic Egg Salad (3B 6G 3B) on 1 slice whole grain bread (3B 3G 3P) and an orange (0B 0G 0P)
L: LEFTOVER Red Lentil Soup (1B 6G 1P)
D: LEFTOVER One Pot Cheesy Turkey Taco Chili Mac (6B 8G 6P)
Totals: WW Points 13B 23G 13P, Calories 953*
THURSDAY (3/26)
B: Classic Egg Salad (3B 6G 3B) on 1 slice whole grain bread (3B 3G 3P) and an orange (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups chopped romaine lettuce (0B 0G 0P)
D: Turmeric Roasted Chicken and Sweet Potatoes (11B 11G 8P)
Totals: WW Points 17B 28G 14P, Calories 1,162*
FRIDAY (3/27)
B: Classic Egg Salad (3B 6G 3B) on 1 slice whole grain bread (3B 3G 3P) and an orange (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups chopped romaine lettuce (0B 0G 0P)
D: Shrimp, Peas and Rice (8B 8G 3P) with ½ cup steamed string beans (0B 0G 0P)
Totals: WW Points 14B 25G 9P, Calories 1,014*
SATURDAY (3/28)
B: Easy Bagel Recipe (recipe x 2) (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P) and 1 cup mixed
berries (0B 0G 0P)
L: Sloppy Joes Baked Sweet Potatoes (8B 8G 2P)
D: DINNER OUT!
Totals: WW Points 14B 15G 8P, Calories 555*
SUNDAY (3/29)
B: Easy Bagel Recipe (recipe x 2) (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P) and 1 cup mixed
berries (0B 0G 0P)
L: Chickpea Salad (1B 5G 1P)
D: Spaghetti Carbonara (10B 12G 10B)
Totals: WW Points 17B 24G 17P, Calories 900*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
Shopping List
Produce
- 1 small banana
- 3 medium oranges
- 3 medium lemons
- 5 medium limes
- 1 large head garlic
- 2 large shallots
- 2 (12-ounce) containers strawberries
- 1 (6-ounce) containers fresh blueberries
- 3 (6-ounce) containers fresh berries (your choice)
- 3 medium carrots
- 6 medium sweet potatoes
- 1 medium (5-ounce) Hass avocado
- ¾ pound string beans
- 1 large English cucumber
- 1 small and 1 medium red bell pepper
- 1 small bunch baby arugula
- 1 small bunch baby spinach
- 1 small head Romaine
- 1 small bunch scallions
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 pint cherry or grape tomatoes
- 1 large vine-ripened tomato
- 1 ounce mushrooms
- 1 medium red onion
- 1 small and 2 medium yellow onions
Meat, Poultry and Fish
- 1 1/3 pounds 93% lean ground turkey
- ½ pound 93% lean ground beef
- 1 package center-cut bacon
- 4 medium chicken drumsticks
- 4 bone-in chicken thighs
- 1 ¼ pounds peeled and deveined shrimp
Grains*
- 1 package quick oats
- 1 (8-ounce) multigrain baguette
- 1 package regular or whole wheat pasta shells
- 1 package regular or whole wheat spaghetti
- 1 small loaf sliced whole grain bread
- 1 small package dry brown rice
- 1 package unbleached all-purpose flour
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- NuNaturals liquid vanilla stevia or your favorite sweetener
- Cinnamon
- Turmeric
- Cumin
- Crushed red pepper flakes
- Garlic powder
- Chili powder
- Paprika
- Oregano
- Red wine vinegar
- Ground ginger
- Herbs de Provence (or poultry seasoning)
- White vinegar
- Seasoning salt (such as Montreal Steak)
- Worcestershire sauce
- Mayonnaise
- Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 (8-ounce) container unsweetened almond milk (or milk of your choice)
- 1 small box unsalted butter
- 1 (8-ounce) bag reduced fat shredded cheddar cheese
- 1 small wedge fresh Pecorino Romano
- 1 small wedge fresh Parmesan cheese
- 1 (17.5-ounce) container nonfat plain Greek yogurt
- 1 (12-ounce) tub light cream cheese
Frozen
- 1 small bag frozen peas
Canned and Jarred
- 1 (16-ounce) can tomato sauce
- 3 (15-ounce) cans chickpeas
- 1 (15-ounce) can refried beans
- 1 (15-ounce) can black beans
- 1 (14.5-ounce) can red beans
- 1 (6-ounce) can albacore tuna in water
- 1 small jar capers
- 1 (10-ounce) can RoTel tomatoes with green chilies
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 2 (32-ounce) cartons chicken or vegetable broth
- 1 (15-ounce) can reduced sodium chicken broth
- 1 (32-ounce) carton low sodium chicken broth
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
- 1 small package chopped pecans
- 1 (1-pound) package red or yellow lentils
- 1 bottle white wine
- Baking powder
*You can buy gluten free, if desired
Thank you for designing this recipes every week they are very helpful to have and to follow I like when I have the set information it’s easier to follow and be set please keep them going Thank you again and I hope your family is healthy and safe
Donna
I love these meal plans so much! And now I’m doing weight watchers, so I love these even more! <3
Thank you!
Thank you for putting this out. I hope you and your family stays healthy.
These meal plans have brought so much joy to our lives in this horrible time, saved us money, and allowed us to plan and focus on the good things in life. Thank you.
Use this weekly! Keep sharing!!
Thank you for continuing to give us healthy recipes during this difficult time. These are a lifesaver! Stay healthy!
Gina, I would like to thank you for focusing on pantry staples this week. I have spent a good bit of time scouring your site and cookbooks over the last several days looking for meals that use primarily shelf-stable ingredients. I appreciate all of your work!
My pleasure!
Gina- yes I rely on your weekly meal plan tremendously. Thank you for all the effort you put into the meal plans for all of us!
My pleasure!
I LOVE the meal plans! It is helping to keep stability! I do have a question – The monday lunch (Fiesta Bean Salad) The recipe says it makes for 4, but the meal is on Monday which is usually for one, and it wasn’t on any other days this week….Is the portion size still for 4 or is the whole thing a lunch serving? thanks.
You can make 1/4th if you are cooking for 1
Hi ! Although grocery shelves are still bare in my neck of the woods, modifying recipes to use what we currently have on hand has become a family challenge! Reading the meal plan and searching the site gives us some inspiration. Thank you for the ideas! Please be safe and take care!
I love your meal plans!! They help give me the structure I need to plan for my family. While I might not use everything suggested, I do use most of it, so thank you so much for your ideas!
Thank you so much for taking the time to produce such a lovely plan. During the time of uncertainty it is nice to have a reliable place to visit. I love the consistency in these meals. Now that we may have a little more time on our hands it is nice to have a plan already in place. My extra time is spent with my family thanks to you!
Love your recipes and meal plans! Please continue to post them! 😊
I want to thank you very much for all your work with theses meal plans and recipes. My husband was recently diagnosed with Diabetes. I was feeling very overwhelmed thinking about making him healthy diabetic friendly foods. You have made my life so much easier. I have been dealing with auto immune diseases for over 30 years. These recipes and plans save me soooo much time and energy.
Thank you again.
You are welcome Peggy! So glad you find them helpful!
These meal plans have been a game changer in my life, thank you! Wishing you and your family good health!!
Thanks Gina. We appreciate you!!!!!!
I’m guessing during this pandemic “eating out” will consist of take out to eat at home. Stay safe and healthy everyone.
GINA,
You asked us to comment. The meal plans are needed for our family. We use your recipes almost every day. The kids love making and eating your garlic knots! Please keep the meal plans coming. We need your guidance now more than ever to keep our diets healthy.
Stay Safe!
Thank you so much for all the effort you put into these meal plans!
This week has been crazy! As always, cooking has served as a stress-relief outlet for me, a time to relax and an opportunity to show to my family how much I love them. I’ve actually taken the time to review all of your cookbooks and found a number of recipes that I’ve never tried, and they’ve been great. I do have to credit my husband for braving the outside to get me groceries! Thank you and your team for your tremendous work. It is so appreciated. You’ve not only provided 1000s of recipes over the years, but you’ve grown a community that I thankful to be a part of.
Aww, thanks Tiffany!
Thank you for sharing. I just finished recording my pantry items on the Supercook app to learn how to use what I already have to reduce trips to the store. I would love to see more meal plans like this. I hope you and your family are staying safe.